by Matilda Willows

Created on: December 15, 2010   Last Updated: December 17, 2010

Omega-3 fatty acids are well-known for their heart-healthy and overall good health promoting effects. Numerous research and studies have been conducted to prove their benefit upon the health. They have been the talk and feature articles in magazines and on websites on-line. Knowing how beneficial they are, outlined below are the best ways to increase the intake of Omega-3s to bring about optimum heart health.

• Sources to get Omega-3s

As Omega-3s cannot be produced by the body alone, they have to be ingested, by either taking fish supplements or through the many food sources available that contain them.

The American Heart Association recommends eating two portions of cold-water fatty fish rich in Omega-3s up to two times a week for optimal heart and overall health. Various fish include the following: mackerel, salmon, sardines, cod, herring, anchovies, halibut and tuna. Although these are good sources, pregnant women and children must be careful not to consume fish which can contain high levels of mercury such as mackerel, and lower levels such as tuna. Although, it is well-known particularly concerning middle-aged men and women, that the benefits from eating such Omega-3 rich fish far outweigh any negatives.

There are many vegetable sources where one can obtain Omega-3s, they are known as ALA (alpha-linolenic acid) examples include: walnuts and walnut oil, flax seeds and flax seed oil, pumpkin seeds and oil, hemp seeds and oil, amongst others and various Omega-3 fortified foods such as some eggs and cereals.

• Ways to easily increase the consumption of Omega-3s

The various Omega-3 rich oils like walnut, pumpkin and hemp seed oil are very nutty, nutritious and delicious. They can easily be added on top of salad and pumpkin seed oil can be added to vanilla ice-cream. Although, eating too much ice-cream can contribute to bad health, it is one innovative way to eat a treat and something beneficial at the same time.

Through eating the recommended fish, or taking good quality fish supplements. However, when considering to take supplements, one must research for the best option. Recently, articles have been published warning against the consumption of cod-liver oil in the form of supplements.

Another easy way to increase the intake of Omega-3s is by adding the many different Omega-3 rich sources of seeds to salads, to make heart salads. One can add hemp, pumpkin and flax seeds amongst others.

The Omega-3 rich oils can also be added to cold pasta salads, eaten with bread for breakfast, or added to smoothies, milkshakes or yogurt. One must note that it is better not to heat the Omega-3 rich oils, as many of them have low-heating points, and so if heated can damage the delicate structure and benefit in the oils.

Omega-3s are beneficial for all round health but especially heart-health, they can easily be added to ones daily diet in the form of fish rich in Omega-3s, in the form of various seeds added to salads and pasta, or by the many oils which can be eaten alone with bread, added to cold pasta or salads, added to smoothies, milkshakes, yogurt or ice-cream. They are easy to introduce into any ones daily diet plan.

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